Tuesday, March 5th class

- Opening Meditation

       Mindfulness méditation - counting breaths or follow body sensations

- Forward fold from (Sukasana)

- Cat / cow pose

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down in to childs pose (Vinyasa)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Lying flat on back, legs in vertical position, inhale, spread legs, exhale, legs to

   vertical position (Vinyasa)

-  Poses at the wall

       1.  Hands on floor, feet on wall, body at 90 degree angle (L-stand)

       2.  Handstand pose (Adho Mukha Vrksasana)

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Warrior 3 (Virabhadrasana III) variation, open leg to side

       7.  Stand up and balance on balls of feet

       8.  Raise hands overhead, one step back from wall, stretch shoulders

       9.  Twisting triangle (Parivrtta Trikonasana) prep, revolve torso only

      10.  Legs up the wall (Viparita Karani)

      11.  Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

- Side twists from lying on back position

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms